第十六章 简易功法
Chapter 16 Simple Exercises
气功之属子“道”，还是流于“术”，关健在于能否理、法两攘，功、德并进。
Whether Qigong belongs to the category of “Tao” or “technique” depends on whether it can combine theory and method, and whether it can make progress in both merit and virtue.
若不达其理，不修其德，仅练其法，则流于术。
If one does not understand the principles, does not cultivate virtues, but only practices the methods, then it will become a technique.
虽有强身治病之功，难获大成之果。
Although it has the effect of strengthening the body and curing diseases, it is difficult to achieve great results.
基于此，前而用了长篇文字对气功理法做了讨论，胃在圆成气功之道。
Based on this, I used a long article to discuss the principles and methods of Qigong, and the stomach plays a vital role in the perfection of Qigong. (G)
Based on this, the former, however, devoted a long text to a discussion of qigong theory and law, with the stomach in the rounding up of the qigong way. (D)
Based on this, a lengthy text was previously used to discuss the principles and methods of Qigong, emphasizing the importance of the stomach in achieving Qigong.(B)
虽然未必能抉徽标幽，理法圆触，但若能反复研读，通权达变，自可左右逢氮。
Although you may not be able to discern the profound meaning of the text or fully grasp the principles and methods, but if you can study it repeatedly and make flexible decisions, you will be able to succeed in both fields.
然而每个练功者的练功动机、欲达之目标各异，未必都想探究其理，为此，把易学易练而效宏之功法笔于后，做仅为强身而练功的初学者之阶梯。
However, each practitioner has different motivations and goals, and not everyone wants to explore the principles behind the exercises. For this reason, I have written down some exercises that are easy to learn and practice and have great effects, as a stepping stone for beginners who practice exercises simply to strengthen their bodies.
第一节 “抵穴”坐功法
Section 1: “Acupoint” Sitting Exercise
一、姿势要求
1. Posture requirements
1．端身正坐，闭计合齿勿用力，舌尖抵上下齿缝间。身攀各都要求参阅第七章。
1. Sit upright, close your teeth without exerting force, and place the tip of your tongue between the upper and lower teeth. For the requirements of body climbing, please refer to Chapter 7.
2．盘膝：散盘、单盘、双盘均可（可参阅第一章，气功类别）。
2. Cross-legged sitting: loose cross-legged sitting, single cross-legged sitting or double cross-legged sitting are all acceptable (please refer to Chapter 1, Qigong categories).
3．坐物：用一小于乒乓球的圆形硬物抵住长强穴（置尾闾下方、肛门上方即可)。
3. Sitting on an object: Use a round hard object smaller than a ping-pong ball to press against the Changqiang acupoint (just below the coccyx and above the anus).
page 221↑
4．手势：左手大指掐中指尖端，右手大指掐于左手第四指根部横纹偏大指侧（朋称“子午连环诀，)，两手置于小腹前或腿上均可。见图103。
4. Hand gesture: pinch the tip of the middle finger with the thumb of the left hand, pinch the thumb of the right hand at the horizontal line at the root of the fourth finger of the left hand, on the thumb side (friends call it “Ziwu Lianhuan Jue”), and place both hands in front of the lower abdomen or on the legs. See Figure 103.
此法亦可坐在椅上练，上身要求同前，两腿与肩等宽，两足平行平放在地上，大腿呈水平状与小腿成一直角。
This method can also be practiced while sitting on a chair. The upper body requirements are the same as before, with legs as wide as shoulders, feet parallel and flat on the ground, and thighs horizontal and at right angles to calves.
尾闾骨尖端坐在椅或凳之一角上，以之支撑全身重力。
Sit with the tip of the coccyx on the corner of a chair or stool to support the weight of your whole body.
坐的时间不限，以能坚持为度，从1~2分钟开始，切勿急欲求成，否则会引起尾闾部的局部压挤伤而疼痛难忍。
There is no limit to the time you can sit for, as long as you can persist. Start with 1 to 2 minutes. Do not rush, otherwise it will cause local compression injury of the coccyx and cause unbearable pain.
在日常生活与工作中要则时练、反复练。
Practice frequently and repeatedly in your daily life and work.
二、意念活动
2. Thought Activities
意守长强穴。
Focus your mind on the Changqiang point.
三、功效
3. Efficacy
此法培益真阳作用明显。
This method is effective in nourishing true yang.
若不用“子午连环诀”则可发生自动。适用于各种虚证的抬疗，不易入静者练之尤宜。
If the “Ziwu Lianhuan Jue” is not used, it can occur automatically. It is suitable for lifting treatment of various deficiency syndromes, and is especially suitable for those who have difficulty in entering a state of tranquility.
附：此法与旧说之“坐木馒头”似同实异．彼以圆物抵住会阳穴，是“三关蹊路防漏”之守形的方法之一，其用在天周夭。此是抵住长强穴，耳的是促进阳气的发生与上行，是入门之练法。
P.S. This method is similar to the old saying “sitting on a wooden bun” but different in reality. The former uses a round object to press against the Huiyang acupoint, which is one of the methods of “preventing leakage in the three passes” and is used in the Tianzhou Yao. This is to press against the Changqiang acupoint, which is to promote the generation and upward movement of Yang Qi, and is an entry-level practice method.
图103
page 222↑
第二节 操腹卧功
Section 2: Abdominal Lying Exercise
一、姿势要求
1. Posture requirements
1．仰卧：两腿平伸。
1. Lie on your back with your legs stretched out.
2．左手[?]按于上腹正中，右手掌按子左手背。
2. Press your left hand [?] on the center of your upper abdomen, and press your right palm on the back of your left hand.
3。两手拾顺时针方向（上→左→下→右）揉动。
3. Rub with both hands in clockwise direction (up → left → down → right).
不是在皮肤L磨擦转动，而是枯着皮转。按力由轻而重，逐渐增勿，转速要慢而匀，手势要稳面沉；范围要由小而大。见图104.
It is not about rubbing the skin, but about rotating it. The pressure should be increased gradually from light to heavy, the speed should be slow and even, the hand gesture should be steady and the range should be from small to large. See Figure 104.
意念活动
Thought Activities
神随手转，不即不离, 意注攻中，碗动环转。
The mind moves with the hand, neither close nor far away, the mind focuses on attacking the center, and the bowl moves in a circle.
三、功效
Efficacy
此法是培益中气、练气入膜之要法，是“神勇余力”十二月功法的第一步，是武功内壮法之一。
This method is the key to cultivating the internal Qi and training the Qi into the membrane. It is the first step of the twelve-month “Shenyong Yuli” exercise and one of the internal strengthening methods of martial arts.
练一周左右可感雌腹内气随手t -1呈晃忽荡泳之象。
After practicing for about a week, you can feel the Qi in the female abdomen swaying and swimming.
练1～3月，中代倍增，自缝气力尼有稍神，说话声音洪亮（有膛音）,上七腹部丰满，腹直肌脉刘部分丰满，以及腹中线之凹陷消失，这是“筋膜腾起”之征验。
After practicing for 1 to 3 months, your muscles will double, your strength will be stronger, your voice will be louder (with a chest sound), your upper abdomen will feel fuller, the rectus abdominis muscle will feel fuller, and the depression in the midline of the abdomen will disappear. These are signs of “fascia rising”.
此法不仅适用于中气不足者及胃肠病患背锻炼，而且是习袱功内壮之秘认。
This method is not only suitable for back exercise for those with insufficient vital energy and patients with gastrointestinal diseases, but also is the secret to strengthening the inner body through practicing Fu Gong.
图104
page 223↑
第三节 脏真归元法
Section 3: The Method of Returning the Organs to Their Origin
一、姿势耍求
1. Posture
预备式
Preparatory
按捧气贯顶法的预备式动作，至两掌在头顶上方相合。
Follow the preparatory movements of the Holding the Qi to Penetrate the Top of the Head method until your palms are joined together above your head.
点穴导引
Acupoint Guidance
1。两中指相连，下落点按于百会穴（！日称昆仑穴，在发旋凹陷处，是一身气血之总持。
1. Connect the two middle fingers and press on Baihui acupoint (also known as Kunlun acupoint), which is located in the depression of the hairline and is the center of the body’s qi and blood.
《太平经》中说．“三百六十五脉者…..应四时五行而动，出外周旋身上，总于头顶”。
The Taiping Jing says: “The 365 meridians… move in response to the four seasons and the five elements, go out and circulate around the body, and end at the top of the head.”
且内藏元神，是练性功不可忽视之处），按时两指并合配合呼气，吸气时则两指放松微微上提，且有斯开之意（此称 “按提呼吸， ）。
And it contains the primordial spirit, which is an important part of practicing sexual exercises. Press and hold two fingers together to coordinate with exhaling. When inhaling, relax the two fingers and lift them up slightly, with the intention of opening them up (this is called “press and lift breathing”).
反复三次。
Repeat three times.
2。两指沿督脉（顶中线）前行至印堂（两眉中间，属上丹田），按提呼吸三次，下循山根（鼻根底凹部），两指左右分开至两眼内眼角，揉转正反三圈；两指复合至鼻根，下行至鼻端之素命穴，点按三次，两指分开至鼻旁之迎香穴，探转正反三圈，两指复合至鼻端，下行，左中指点人中，右中指点唇下之承浆，揉转正反三圈；两指复于人中穴相合，沿督脉返回头顶百会穴，两掌分开轻畏于头顶，徽徽振颇下行至玉枕穴，下发际至项之大椎两旁。
2. Move two fingers along the Governor Vessel (midline of the top of the head) to Yintang (between the two eyebrows, belonging to the upper Dantian), press and lift for three breaths, go down along the root of the nose (the concave part of the base of the nose), spread two fingers to the inner corners of the eyes, rub three times forward and backward; put two fingers together to the root of the nose, go down to the Suming point at the tip of the nose, press three times, spread two fingers to the Yingxiang point beside the nose, explore and rotate three times forward and backward, put two fingers together to the tip of the nose, go down, the left middle finger points to the Renzhong point, the right middle finger points to the Chengjiang point under the lip, rub three times forward and backward; put two fingers together at the Renzhong point, return to the Baihui point on the top of the head along the Governor Vessel, spread the two palms and lightly touch the top of the head, and go down to the Yuzhen point, down the hairline to the sides of the Dazhui point on the neck.
page 224↑
3．两中指分别点在左右肩井穴（肩上正中凹处，按之酸痛），揉转正反三圈；外行至肩端之肩[?]穴（肩端之骨尖前，[?]I乎举凹陷处），揉转正反二圈（肩井、肩明认穴，关乎上肢气血之流通），至肩前卞方之去仃穴（在脚外部俄督外端下方凹处，是肺气出入之门），揉转正反三圈，中行至艘中（平第四肋，两乳连线中点，痛气之会，上焦所在又是心包经之募穴――气血集聚之处），按提呼吸兰次，下行至巨阂（剑突下一寸，心经之募穴），揉转正反三圈，沿两侧肋弓点按而下，经期门（第九肋端，乳头直下与脚弓相交处，肝经之募穴）、章门（体侧，十一肋尖端，牌经之葬穴）至京门（体侧偏背部，十二肋端，肾经之葬穴，该穴与周身气血―除心包经外，均有联系），揉转正反兰圈，向前运行经带脉穴、大横穴，天枢穴至神阂穴（脐正中，又称命蒂，先天气之所出，中丹田之所在》，按提呼吸云次，两中指相合，沿任脉下行至耻骨毛际部左右分开至气冲穴（大腌根有动脉跳动，月胃经与冲脉）．按提呼吸三次。
3. Use the two middle fingers to press the left and right Jianjing points (the concave point in the middle of the shoulder, which is painful when pressed), and rub it three times forwards and backwards; go outward to the Jian[?] point at the end of the shoulder (in front of the bone tip of the shoulder, the concave point of the [?]I), rub it two times forwards and backwards (Jianjing and Jianming points are related to the circulation of qi and blood in the upper limbs), go to the Quding point in the front of the shoulder (in the concave point below the outer end of the Xidu on the outside of the foot, which is the entrance and exit of lung qi), rub it three times forwards and backwards, go in the middle to the middle of the boat (level with the fourth rib, the midpoint of the line connecting the two breasts, the meeting point of painful qi, the location of the upper Jiao and the Mu point of the pericardium meridian – the place where qi and blood gather), press and lift the breath for a few seconds, go down to the Juhe point (one inch below the xiphoid process, the Mu point of the heart meridian), rub it three times forwards and backwards. , press down along the ribs on both sides, the menstrual gate (the ninth rib end, the intersection of the nipple and the arch of the foot, the gathering point of the liver meridian), the Zhangmen (the side of the body, the tip of the eleventh rib, the burial point of the card meridian) to the Jingmen (the side of the body on the back, the end of the twelfth rib, the burial point of the kidney meridian, this point is related to the whole body’s qi and blood – except the pericardium meridian), rub forward and backward circles, move forward through the belt meridian point, the Daheng point, the Tianshu point to the Shenhe point (the middle of the navel, also known as the life root, the place where the innate qi comes out, the location of the middle dantian), press and lift breathing, the two middle fingers are combined, and go down along the Ren meridian to the pubic hair line, separate to the left and right to the Qi Chong point (there is an artery beating at the root of the Daxian point, the menstrual stomach meridian and the Chong meridian). Press and lift breathing three times.
吸气时提肛、缩会阴，小腹外凸。
When inhaling, lift the anus, contract the perineum, and bulge the lower abdomen.
呼气时，指用力点按、放松会阴与肛，小腹回缩。
When exhaling, press and relax the perineum and anus with your fingers, and retract your lower abdomen.
4.尔后沿两且内侧向下运行，体势下蹲至膝内曲泉穴，点兰次，再沿小胳内橄’F行，至内赚下之照海穴（用跷A’所发），点三次，猎足尖向前转绕至足外侧，至外膝下之申脉穴（阳晓脉所发），点三次，沿小脱侧向上运行，至膝外侧之阳关穴点三次；休势随之上升．沿大腾外侧上行至资部环跳穴（臀外部凹处）点三次。
4. Then move downward along the inner side of both knees, squat down to the Ququan point inside the knee, tap three times, then move along the inner side of the lower arm to the Zhaohai point below the inner side (activated by the scissors), tap three times, turn the toes forward to the outer side of the foot, to the Shenmai point below the outer knee (activated by the Yangxiaomai), tap three times, move upward along the side of the lower leg to the Yangguan point outside the knee, tap three times; then rise up. Move upward along the outer side of the dart gondola to the Huantiao point (the concave part outside the buttocks), tap three times.
5。再向前运行，回到气冲穴，尔后沿原路线逆行而上，经耻骨、神翔、京门……至云门（诸穴手法与前相同）。
5. Move forward again and return to the Qi Chong point, then go up along the original route, passing through Pubic Bone, Shen Xiang, Jing Men, and finally Yun Men (the manipulation of the points is the same as before).
page 225↑
6.然后向中央合拢，两中指相合点天突穴（理前胸骨柄上方凹处）按提呼吸三次，两掌相合里合十掌，中指尖点廉泉而上行至面，食指点承浆，中指点人中，四指点素介，三火同时揉转正反三圈．而后上行至鼻根，食指点山根、中指点印堂，按提呼吸三次，再上行至百会，按提呼吸三次。见图105:110（穴位详见后面经络、经穴图）。
6. Then close your hands towards the center, put your middle fingers together to press the Tiantu point (the concave point above the sternum), press and lift for three breaths, put your palms together, press the Lianquan point with the middle finger tip and move up to the face, the index finger to Chengjiang, the middle finger to Renzhong, and the fourth finger to Sujie, and rub the three fires forward and backward for three circles at the same time. Then move up to the root of the nose, the index finger to Shangen, the middle finger to Yintang, press and lift for three breaths, and then move up to Baihui, press and lift for three breaths. See Figure 105:110 (For details of the acupoints, please refer to the meridians and acupoints in the following diagrams).
收式
Closing
两掌相合成合十掌，上升至顶上方…..（同捧气贯顶[?]收式。
Put your two palms together and raise them to the top of your head… (Same as the closing posture of Holding the Qi Through the Top of the Head [?]).
图105.106,107,108,109,110
page 226↑
二、意念活动
2. Thought Activities
[?]备式要意守神闭穴，默念“神气自然，，三遍。
[?] To prepare for the posture, focus your mind on the Shenbi acupoint and silently recite “Spirit and Energy are Natural” three times.
点穴导引时，神随指动，意注穴位，察N内部动触变化。
When performing acupoint pressing and guidance, the mind follows the movement of the fingers, the attention is focused on the acupoints, and the changes in the internal movements are observed.
三、功效
3. Efficacy
此法重在导引五脏，三焦之气。上述诸穴．均是脏真出入之门户，依次点按，畅通五脏、和利三焦，最后导气入祖窍以养元神。 “开门参祖”之名即依此而定。
This method focuses on guiding the Qi of the five internal organs and the three burners. The above-mentioned acupoints are all the gateways for the internal organs to enter and exit. Pressing them in sequence can unclog the five internal organs and harmonize the three burners, and finally guide the Qi into the ancestral orifice to nourish the primordial spirit. The name “Opening the door to visit the ancestors” is based on this.
练此功法，功夫精纯后，不仅可以强身，还可以体会到脏璐之气血流注与经穴的开合诸内景….. 。
Practicing this technique, after mastering it, can not only strengthen the body, but also allow one to experience the flow of qi and blood in the internal organs and the opening and closing of the meridian points…
第四节 循经导引法
Section 4: Guiding Method Along the Meridians
一、姿势要求
1. Posture requirements
预备式
Preparatory
同形神庄之预备式。
The preparatory ceremony of Tongxingshenzhuang.
手经导引
Hand Guidance
1.两足分开与肩等宽，平行站立，松开叉腰双手，左臂向前微伸，掌心向上（称阳掌），右手掌从躯干，循章门、期门、艘中运行至对侧之云门穴．沿左臂内侧（屈肌侧）向下运行，经曲泽、大陵、劳宫等穴至掌指端；见图〕111。
1. Stand with your feet shoulder-width apart and parallel to each other. Uncross your arms and extend your left arm slightly forward with your palm facing up (called Yang Palm). Move your right palm from the trunk along the Zhangmen, Qimen, and Suozhong points to the Yunmen point on the opposite side. Move downward along the inner side of the left arm (flexor side), through the Quze, Daling, Laogong points, etc. to the tip of the palm and fingers; see Figure 111.
图111
page 227↑
2．然后右臂、F’固定在掌心向下（称阴掌）姿势，左手翻转，变阳掌为阴掌，同时绕经有手指端至手背之上方，继而沿右臂外侧（伸脏侧）向上运行，经外关、曲池、肩骼等穴到右颈根部；
2. Then fix the right arm and F’ in the palm-down position (called Yin palm), turn the left hand over, change the Yang palm to Yin palm, and at the same time go around the fingertips to the top of the back of the hand, then move upward along the outside of the right arm (the side of the extension organ), through the Waiguan, Quchi, Jianke and other acupoints to the base of the right neck;
3．左掌回环下降至锁骨下缘，外行至云门穴，同时右掌变为阳掌，左掌沿右臂内侧向下运行，经曲泽、大陵、劳宫等穴至掌指端，
3. The left palm goes back and down to the lower edge of the clavicle, and then goes outward to the Yunmen acupoint. At the same time, the right palm becomes a yang palm, and the left palm goes down along the inner side of the right arm, passing through the Quze, Daling, Laogong and other acupoints to the palm and fingertips.
4．左掌、臂不动，固定在阴掌姿势，右拿翻转，变阳掌为阴掌，同时绕经左手指端至手背之上方，继而沿左臂伸舰侧向上运行，经曲池、肩服等穴至左侧颈根部，右掌回环下降至锁骨下，外行云门穴，然后退回，经腌中到右侧期门、章门。
4. Keep the left palm and arm still and fixed in the Yin palm position. Turn the right hand over and change the Yang palm to the Yin palm. At the same time, go around the left fingertips to the top of the back of the hand, then move upward along the extended side of the left arm, through the Quchi and Jianfu points to the left base of the neck. The right palm goes back and down to the subclavian, and goes to the Yunmen point outside. Then it goes back through the Xianzhong point to the Qimen and Zhangmen points on the right side.
5．右臂向前下方伸出，掌心向上，左手抽回肋下，掌心转向躯干，循章门、期门、腌中等穴至对侧云门，沿右臂内侧向下运行，经曲泽、大凌、劳宫等穴至拿指端，见图 1I5-118。
5. Extend the right arm forward and downward with the palm facing upward. Pull the left hand back under the ribs with the palm facing the trunk. Follow the Zhangmen, Qimen, and Xianzhong points to the opposite Yunmen point. Move downward along the inner side of the right arm through the Quze, Daling, and Laogong points to the fingertips. See Figure 1I5-118.
⑥、⑦、⑧动作与⑧、③、④动作词。只是左右相反而已。
⑥, ⑦, ⑧ actions and ⑧, ③, ④ action words are just the opposite of left and right.
可反复练习，次数量力自定。
You can practice repeatedly and decide the number of times you can.
足经导引
Foot Meridian Guidance
1．继手经导引，两手回到腹前，掌心对向姐干，徐徐上升至头，经头顶至项后大椎穴旁（在头峨部位运行时，拿轻获发上，橄微振断），并用意念送下至肩押。
1. Continue with the hand meridians, return both hands to the front of the abdomen, with the palms facing the waist, and slowly ascend to the head, through the top of the head to the side of the Dazhui point behind the neck (when moving in the area of the head, lightly grasp the hair, and vibrate slightly), and use the mind to send it down to the shoulder.
然后两手以小指领先，顺势向前，经肩前至胶下，四指伸向背部，大指向前，贴肋部。
Then, with the little fingers leading, move your hands forward, across the front of your shoulders to the bottom of your knees, with four fingers extending toward your back and your thumbs forward to touch your ribs.
尔后沿体侧向下送行至环跳，沿大腿外侧下行，经风市，阳陵、绝骨等穴至足背、趾尖，
Then it goes down along the side of the body to Huantiao, and then goes down along the outer side of the thigh, passing through Fengshi, Yangling, Juegu and other acupoints to the dorsum of the foot and the toes.
page 228↑
2．两手分别烧经足尖至足内侧，沿腿内侧向上运行，经三阴交、阴睦泉等穴至大腿根部，在这一运行阶段里，掌心对向大腿，指尖向下。
2. Use both hands to burn through the toes to the inner side of the feet, move upward along the inner side of the legs, through the Sanyinjiao, Yinmuquan and other acupoints to the base of the thighs. During this stage, the palms should face the thighs and the fingertips should point downwards.
上腹，手指渐指向中央，尔后又上行至头。
In the upper abdomen, the fingers gradually point to the center and then move up to the head.
可反复练习，次数量力自定。见图112- 120。
You can practice repeatedly, and decide the number of times according to your ability. See Figures 112-120.
收功
End of the Exercise
腹前两掌上升至胸，变成合于掌，以后动作与形神庄之收功动作相同。
图112,113,114,115,116,117
page 229↑
收功功作相同。
The procedure for ending the exercise is the same.
此法可与脏真归元法合在一起练，先练脏真归元至[?]穴，接练循经导引。
This method can be practiced together with the Zang Zhen Gui Yuan method. First practice Zang Zhen Gui Yuan to the [?] point, and then practice guiding along the meridians.
足经导引至上行到大腿根部，接练点气冲，按提呼吸三次，然后逆行而上。
Guide the foot meridian up to the base of the thigh, then practice Qi Chong, press and lift your breath three times, and then go back up.
两者合练，于脏腑、经络之气血周流有相辅相成之妙。
Practicing both together can help to improve the circulation of Qi and blood in the internal organs and meridians.
说明：循经导引法，顾名思义，是按十二经循行路线进行自我导引的一种方法（此法重在土肢）。
Description: The meridian guiding method, as the name suggests, is a method of self-guidance along the routes of the twelve meridians (this method focuses on the earth limbs).
它不是逐经导引，而是三阴三阳经分别导引。
It does not guide the meridians one by one, but guides the three yin and three yang meridians separately.
十二经的循行路线是：手三阴从胸走手，走臂之内侧．手三阳从手走头，走臂之外侧，足三阳从头走足，走体外，背侧（阳明经行于体前，不向下导引）。
The twelve meridians run as follows: the three yin meridians of the hand run from the chest to the hand and run along the inner side of the arm. The three yang meridians of the hand run from the hand to the head and run along the outer side of the arm. The three yang meridians of the foot run from the head to the foot and run along the outer side of the body and the back (the yangming meridian runs in front of the body and does not lead downward).
足三阴从足走腹，行腿内侧。故手经导引，沿臂内下行，沿臂外上行。足经导引，沿体外、背下行，沿腿内侧上行。
The three Yin meridians of the foot run from the foot to the abdomen and the inner side of the leg. Therefore, the hand meridians are guided down along the inner side of the arm and up along the outer side of the arm. The foot meridians are guided down along the outer side of the body and back and up along the inner side of the leg.
完全顺乎经络循行径路。
Completely in line with the meridian circulation path.
需要注意的是．手经导引是阴阳交错运行，左出右入，右出左入。
It should be noted that hand meridian guidance is the alternation of yin and yang, left out and right in, right out and left in.
即左侧阴降，右侧阳升，右侧阴降，左侧阳升，先降后升，不在同一臂上。
That is, the left side yin descends and the right side yang rises, the right side yin descends and the left side yang rises, first descends and then rises, and they are not on the same arm.
二、意念活动
2. Thought Activities
图118,119,120
page 230↑
神随手动，意往所行之皮部，在手掌与躯休皮肤之间（此即“意在悬阳、及与两卫，之意）。
The spirit follows the movement of the hands, and the mind goes to the skin area where it moves, between the palms and the skin of the trunk (this is the meaning of “the mind is on the suspended Yang and the two Wei’s”).
要达到这一要求，手之运行动作要匀、缓，掌之翻转要圆活，手掌与躯体皮肤不触（除头颅外），距离也不可太远，一般以1~3厘米为宜（初练功者，亦可用手沿经径拍）。
To achieve this requirement, the hand movements should be even and slow, the palm turns should be flexible, the palm should not touch the skin of the body (except for the head), and the distance should not be too far, generally 1 to 3 centimeters is appropriate (beginners can also pat along the meridians with their hands).
三、功效
3. Efficacy
此法可使经气充益、和畅。
This method can make the meridian qi sufficient and smooth.
可练出“气圈”，久久练习，男身有被气“包裹”之感（即“是气魏身，之意），于养生，习武均有裨益。
You can develop a “qi circle” through long-term practice, and after that, the male body will feel as if it is “wrapped” by qi (that is, “the body is surrounded by qi”), which is beneficial for health preservation and martial arts training.
page 231↑
End of Chapter